Workouts for the week

 In WOD

Monday
Strength:
Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 20 seconds
Kettlebell Swings x 20 reps
Rest 3 minutes

WOD:

Navy Seal/Jackie
For time:

Row 1000m
50 Tusters 20/15
30 Pull ups

Tuesday
Strength/Skill
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

WOD

Complete as many rounds and reps as possible in 7 minutes of:
3 Hang Power clean 60/40
6 Burpees
9” Box Jumps  30″/24″

Core

Max plank hold – Test

Adv

Warm up
2 minutes of 11ft wall balls
Athletes Choice –
Spend 15 minutes walking on your hands and/or overhead mobility

WOD 1 – 12 minute hard cap; scale accordingly
Seven rounds for time of:
7 Push jerk 60/40kg
7 Chest to bar pull-ups – girls chin over bar
7 Burpees

Rest 10 minutes

WOD 2 – 12 minute hard cap; scale accordingly
3 Rounds
30 Wallballs 10/6kg
10 Power Snatch 45/30kg

Finisnher
With a partner:
Tabatta L-sit holds (try and make each one perfect)
Switching every 20s interval
Ex. 20s partner A
10s rest
20 partner B
10s rest
20s partner A…

Notes – l-sits can be done on the rings – perfect l-sit is with the feet pointed straight ahead and above or in line with the hip and knee; locked out, shoulders back and down and stacked on top of the hips.

Wednesday

Custom Goals

+

For Max Reps (or Calories):
2 Minutes Row for Calories
Rest 2 minutes
2 minutes max reps wall balls
Rest 2 minutes
2 Minutes Max Reps Kettlebell Swings 24/16 kg
Rest 2 minutes
2 Minutes Max Rep Double unders
Rest 2 minutes
2 Minutes Max Reps Sit-ups
Rest 2 minutes
2 Minutes Row for Calories

Thursday

Strength:
Five sets of:
Back Squat x 2 -3reps @ 30×1
Rest 2-3 minutes

WOD
Four sets for times of:
5 Clean and Jerk  70/50kg
10 Pull-Ups

15 Jumping Squats
Rest 2 minutes

Friday

Custom goals

+

Games Wod 13.2

Saturday

Games WOD 13.2 for CFD crossfitters signed up to the 2013 open

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